My basement gym
1984 I bought a York cast iron weightset and bench, at first followed the Weider course. Later after training at a gym and then back to home training I started to work on designing a workable routine for the factory worker. This is what I ended up with. I'd come home from work and do one of these 4, Monday & Tuesday Thursday & Friday.The bench I use has a leg curl and a pulley attachment, I can make the barbell posts high enough to use as a squat rack.
LEGS
bench laying leg curls... 2 X 10
bench leg extensions... 2 X 10
barbell squats... 2 X 10
barbell calves raise... 3 X 20
ABS & CHEST
seated twist with broom handle... 200
crucifix floor straight leg over to side... 1 X 40
laying dumbbell leg raise... 2 X 25
dumbbell behind neck straight leg sit ups... 2 X 25
dumbbell incline fly's... 2 X 10
dumbbell incline press or... 2 X 10
barbell flat bench press... 2 X 10
SHOULDERS & BACK
barbell upright rows... 3 X 10
dumbbell lateral raise... 3 X 10
dumbbell shrugs... 2 X 20
dumbbell seated press... 3 X 10
bent over rows or... 3 X 10
dumbbell one arm rows... 3 X 10
front pull down / chins... 3 X 10
ARMS
over grip wrist curls... 3 X 10
under grip wrist curl... 3 X 10
over grip barbell curl... 3 X 10
floor triceps barbell curl... 3 X 10
biceps barbell curl... 3 X 10
photo: set up for squat
photo: calf raise set up, box of magazines hold board from wobble
photo: shows whole bench plus pulley set up,
note a karate belt across my lap to hold me down
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